Weights, cardio and stuff log
- Thread starter Jester
- Start date
From today:
14 clustered one-arm assisted chins/pulls; supinated: 3,3 - 55kg, WG: 3 - 55kg, 2 - 50kg. This is probably the best bicep exercise I've found, to be blunt. I'm thinking I will include a one-arm hang at the end as well, from here on out.
1x10 WG pulls
10 clustered dips, BW + X, 4,3,3 - 20kg.
14 clustered one-arm assisted chins/pulls; supinated: 3,3 - 55kg, WG: 3 - 55kg, 2 - 50kg. This is probably the best bicep exercise I've found, to be blunt. I'm thinking I will include a one-arm hang at the end as well, from here on out.
1x10 WG pulls
10 clustered dips, BW + X, 4,3,3 - 20kg.
Decided to return to the deadlifts. The gym I've just signed up to has four platforms w/specially strengthened bars, so I've figured out the ideal to not be waiting for a space.
15 clustered deads; 5 - 100kg (warmup), 3,3 - 130kg, 3,3 - 140kg, 3 - 150kg. I know 150kg is either a PB or equaling a PB from the last time I did deads (ballpark 6 years ago). So pretty excited about that. I'm thinking 200kg is in my sights by years end.
15 clustered leg press, stack machine; 5,5,5 - 142.5kg.
I'm going to change the leg press machine to a plate loaded one.
15 clustered deads; 5 - 100kg (warmup), 3,3 - 130kg, 3,3 - 140kg, 3 - 150kg. I know 150kg is either a PB or equaling a PB from the last time I did deads (ballpark 6 years ago). So pretty excited about that. I'm thinking 200kg is in my sights by years end.
15 clustered leg press, stack machine; 5,5,5 - 142.5kg.
I'm going to change the leg press machine to a plate loaded one.
Sci
Well-Known Member
Glad to see you joined a gym. 150 kg is a great start for deads. I find 90% of Deadlift strength for most people is all in the hips and lower back. Once you get your glutes and erectors back into heavy deads, your Deadlift will probably take off, considering your already really strong in your upper back.
16 clustered BB rows; 5 - 70kg, 3 - 110kg (these two are warm up), 3 - 130kg, 3 - 140 kg, 3,4,3 - 130kg.
Few things;
-I'm scheduling BB Row day before deadlift day next time. My glutes are just destroyed.
-140kg was over ambitious, considering I don't have the form back yet (first time on these in ~ 4yrs)
-Pretty sure I can do 150 on these in 6 or so weeks. Even accounting for a cutting cycle
13 clustered dips BW + X, 3,3,4,3 - 20kg.
I'm weighing in around 120kg in clothes and shoes atm. That's about 10kg more than ripped for me. Like Totetanz I have pretty heavy bones, always have had. Been bulking for the last 6 months or so and it's showing on my back. Aiming to get down to 110kg for this trip, maybe a tad below. Shouldn't be difficult.
The biggest impediment right now is my left shoulder, which is taking a long time to get better. I can't do a press atm, essentially. Not in front, not overhead. Dips are fine, so I suppose chest and tri's will get their share and delts will have to cop some down time. Sucks because my delts are awesome but I'm thinking I'll do 1-2 reps per session of around 5RM range on a machine. I did that today and they could handle it without being more than twinge-y. No idea what it is other than it being connective/joint and not muscular. Could be related to one-arm pushups, upright w/DBs, sleeping on it way too much, going too heavy, too soon on the Incline BB Smith Machine last month or any sort of mix of the above. It really sucks though.
General plan:
A:
BB Rows
Dips
Ancillary stuff
B:
Deads
Leg press
C:
One-arm chins/pulls (maybe just weighted two-arms, don't know yet)
Dips
Ancillary stuff
D:
Squats/Leg press
Leg curl
Few things;
-I'm scheduling BB Row day before deadlift day next time. My glutes are just destroyed.
-140kg was over ambitious, considering I don't have the form back yet (first time on these in ~ 4yrs)
-Pretty sure I can do 150 on these in 6 or so weeks. Even accounting for a cutting cycle
13 clustered dips BW + X, 3,3,4,3 - 20kg.
I'm weighing in around 120kg in clothes and shoes atm. That's about 10kg more than ripped for me. Like Totetanz I have pretty heavy bones, always have had. Been bulking for the last 6 months or so and it's showing on my back. Aiming to get down to 110kg for this trip, maybe a tad below. Shouldn't be difficult.
The biggest impediment right now is my left shoulder, which is taking a long time to get better. I can't do a press atm, essentially. Not in front, not overhead. Dips are fine, so I suppose chest and tri's will get their share and delts will have to cop some down time. Sucks because my delts are awesome but I'm thinking I'll do 1-2 reps per session of around 5RM range on a machine. I did that today and they could handle it without being more than twinge-y. No idea what it is other than it being connective/joint and not muscular. Could be related to one-arm pushups, upright w/DBs, sleeping on it way too much, going too heavy, too soon on the Incline BB Smith Machine last month or any sort of mix of the above. It really sucks though.
General plan:
A:
BB Rows
Dips
Ancillary stuff
B:
Deads
Leg press
C:
One-arm chins/pulls (maybe just weighted two-arms, don't know yet)
Dips
Ancillary stuff
D:
Squats/Leg press
Leg curl
From Saturday (two days ago):
15 clustered BB Rows; 5 - 70kg (warmup), 3,3,3 - 130kg, 3,3 - 132.5kg.
13 clustered dips, BW + X; 3,3,3,4 - 20kg.
Been quite sick w/strep bug this weekend. Hopefully getting to the gym later today, will repeat this workout and ideally do my deads day tomorrow.
15 clustered BB Rows; 5 - 70kg (warmup), 3,3,3 - 130kg, 3,3 - 132.5kg.
13 clustered dips, BW + X; 3,3,3,4 - 20kg.
Been quite sick w/strep bug this weekend. Hopefully getting to the gym later today, will repeat this workout and ideally do my deads day tomorrow.
18 clustered BB rows; 5 - 70kg (warmup), 4,3,3 - 130kg, 3,3,2 - 135kg.
9 clustered chest press machine, using kg (presumably); 5 - 70, 3 - 75, 3 - 85, 3 - 95, 3,3 - 100. Dips weren't happening today w/getting over the cold. I feel like on this particular machine that I am able to use my delts (front obv) without pain, just a mild 'tightness'. Downside - 100kg is where it tops out. Maybe I'll go to one-handed.
9 clustered chest press machine, using kg (presumably); 5 - 70, 3 - 75, 3 - 85, 3 - 95, 3,3 - 100. Dips weren't happening today w/getting over the cold. I feel like on this particular machine that I am able to use my delts (front obv) without pain, just a mild 'tightness'. Downside - 100kg is where it tops out. Maybe I'll go to one-handed.
12 clustered deads; 3- 110kg, 3 - 130 kg (warm ups), 3,3 - 150kg, 3 - 155kg, 3 - 160kg. The final rep of 160kg was like a Matrix slow-motion excerpt. Also 155 and then 160 were beyond any previous PBs.
13 clustered leg press; (warm ups), 3,3,3,4 - 160kgs. Changed machine, much more natural groove on this one.
13 clustered leg press; (warm ups), 3,3,3,4 - 160kgs. Changed machine, much more natural groove on this one.
Last edited by a moderator:
Yes, I've switched over to a chest press machine for my shoulders while cutting, seems a lot friendlier. And hey, can't complain about PBs on deads while cutting. 10kg isn't a ton of weight to lose, how long do you have to drop all that weight? I'd think 10 weeks should be enough time.
10-12 weeks for the cut. Probably 3 months actually, ~ 13 weeks. 10-15kgs
Chest press machine is going to be my push alternator w/dips for the moment. Hopefully it will stop any atrophy/reduction in delt size while I heal up that left shoulder.
I think I could get 180kg on deads by the end of the year. 20kg isn't that much really.
Chest press machine is going to be my push alternator w/dips for the moment. Hopefully it will stop any atrophy/reduction in delt size while I heal up that left shoulder.
I think I could get 180kg on deads by the end of the year. 20kg isn't that much really.
14 clustered one-arm assisted chins, WG; 3,3,4,4 - 55kg. Not too far off 50kg assistance. Weight loss or me stronger -> NFI.
13 clustered chest press machine; 3,3,3,4 - 100kg. Going to one-arm them next time I think. 100kg is the limit on the machine.
1x15 lat raises - 7kg per arm. Feeling the burn etc.
13 clustered chest press machine; 3,3,3,4 - 100kg. Going to one-arm them next time I think. 100kg is the limit on the machine.
1x15 lat raises - 7kg per arm. Feeling the burn etc.
12 clustered leg curls (lying down); 5-50kg (warm ups), 3,3,3,3 - 65kgs. Not entirely in love with the particular machine. The one at my last commercial gym was the perfect fit for me, this one isn't quite as good a groove.
14 clustered leg press; 3,4 - 170kg, 3,4 - 180kg
3x15 calf raises - 190kg. Machine doesn't go up further. Will have to go single legged.
14 clustered leg press; 3,4 - 170kg, 3,4 - 180kg
3x15 calf raises - 190kg. Machine doesn't go up further. Will have to go single legged.
16 clustered BB Rows; 3 - 70kg, 3 - 110 (warmups), 3,4 - 130kg, 3,4,2 - 135kg. My form is still frustrating at times. I may just have to suck it up and stick with 130kg for the moment.
4 clustered DB Rows, 100kg. Did these at home afterwards, was just a bit pissed off.
10 clustered chest press machine; 3,3,4 - 100kg. This machine is good but bad. You can't do one arm because the tension drops by half. At least I seem to be essentially over my cold and go back to doing dips.
2x10 lat raises using handle w/chain-weight - 10kg
In general, I may have to do deads for my upper day #2 workout. I don't think my back is getting enough CNS rest doing 3-on, 1-off with this workload. And just accept that every other upper workout will hit the glutes very hard so do standing leg curls instead of seated (the levers isolate the hamstrings essentially, minimal glute involvement.
I know I'm throwing in the 'push' muscles as a token effort atm. Really frustrating being injured in the left shoulder.
4 clustered DB Rows, 100kg. Did these at home afterwards, was just a bit pissed off.
10 clustered chest press machine; 3,3,4 - 100kg. This machine is good but bad. You can't do one arm because the tension drops by half. At least I seem to be essentially over my cold and go back to doing dips.
2x10 lat raises using handle w/chain-weight - 10kg
In general, I may have to do deads for my upper day #2 workout. I don't think my back is getting enough CNS rest doing 3-on, 1-off with this workload. And just accept that every other upper workout will hit the glutes very hard so do standing leg curls instead of seated (the levers isolate the hamstrings essentially, minimal glute involvement.
I know I'm throwing in the 'push' muscles as a token effort atm. Really frustrating being injured in the left shoulder.
Last edited by a moderator:
14 clustered dips, BW + X; 3,5,3 - 15kg, 3 - 20kg. Having cut these out for almost two weeks due to cold and just workout order ... I'm gonna be sore tomorrow.
15 clustered BB Rows; 4 - 70kg (warmups) 5,5,5 - 120kg. Dropped the weight to focus on form. These felt damn good.
2x5 shoulder press machine - still nursing the left one, trying to get movement through there and keep the area used, blood flowing etc. Nearly went into pain but not quite.
1x15 lat raises - 7kg. Slow & controlled.
15 clustered BB Rows; 4 - 70kg (warmups) 5,5,5 - 120kg. Dropped the weight to focus on form. These felt damn good.
2x5 shoulder press machine - still nursing the left one, trying to get movement through there and keep the area used, blood flowing etc. Nearly went into pain but not quite.
1x15 lat raises - 7kg. Slow & controlled.
12 clustered deads; 5 - 170kg, 3 - 120kg (warmups), 4,4,4 - 150kg. Shifted hands and feet a little today and the hamstrings and glutes were really firing. Felt really really good.
10 clustered one-arm BB Rows; 5,5 - 70kg. So exhausted by now.
8 clustered chest press machine; 5 - 80kg, 3,5 - 100kg. I struggled with the 80kg and just had to suck it up for 100kg. I'll do some CG tricep work tonight.
10 clustered one-arm BB Rows; 5,5 - 70kg. So exhausted by now.
8 clustered chest press machine; 5 - 80kg, 3,5 - 100kg. I struggled with the 80kg and just had to suck it up for 100kg. I'll do some CG tricep work tonight.